Luckily, there is a weight loss approach that does not focus on what food you can keep. Rather, it focuses on when you can eat. This approach is called intermittent fasting.
Is this weight loss methodology right for you? Is this what will finally help you get a breakthrough
Read on to find out!
What is intermittent fasting?
Intermittent fasting or IF is one of the most popular health and fitness trends nowadays. It is not done not just to lose weight, but to improve overall health. Unlike other diets that specify which foods to eat, this diet is more about regulating your eating times.
Intermittent fasting or some form of it has been around for a long time. Ancient people didn’t have today’s modern conveniences. If they were unsuccessful in hunting for their food, they would sometimes go for days without eating.
Therefore, part of human evolution is to not eat for an extended period of time. The three meals a day concept is a slightly more modern concept.
Why did intermittent fasting become popular?
The main amazing thing about intermittent fasting is that it talks about WHEN to eat, not about WHAT to eat. That means that in theory, no matter what you eat, it’s acceptable as long as you are in your eating window.
Plus, studies have shown that practicing intermittent fasting results in up to 8% weight loss over a period of six months. Compared with other weight loss programs, the weight lost through this method is more significant.
What are the benefits of eating only during specific blocks of time?
Studies show that intermittent fasting has powerful effects physically (body and brain) and may even prolong a person’s life. We are not just talking about weight loss but about other benefits as well.
For example, those who practice this method experience an increase in human growth hormones which leads to fat loss and muscle gain. Body fat stored in our bodies is easily consumed as well due to a drop in insulin level. Fasting also promotes the cellular repair process.
In addition, intermittent fasting promotes gene function that is connected with longevity and protection against diseases, including cancer and diabetes. It also promotes heart and brain health, with the latter having improved cognitive functions and memory. There is also a positive effect on physical performance and helps address obesity.
HOW INTERMITTENT FASTING AFFECTS HUNGER AND METABOLISM
One reason intermittent fasting appeals to many people is that it can simplify eating habits. Instead of constantly thinking about snacks or calorie counting throughout the day, some people find it easier to follow a structured eating window.
Intermittent fasting may also help regulate insulin levels and reduce late-night eating habits that often contribute to weight gain. Some patients report improved energy levels, fewer cravings, and better awareness of hunger cues once they become consistent with their schedule.
However, results vary significantly from person to person. Intermittent fasting is not a magic solution, and long-term success still depends on food quality, overall calorie intake, sleep, stress levels, and physical activity.
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How does one do intermittent fasting?
There are actually several methods of intermittent fasting. Let’s take a look at some of the more popular ones.
1. Time-restricted eating
This approach provides you with a window of time when you can eat. Time-restricted eating can be done as often as you want in a week. You can start out once or twice a week until you reach a certain number of days where you feel comfortable with eating only during the prescribed window hours.
The most popular is the 16/8 method when you fast for 16 hours a day, usually skipping breakfast. This method allows you to have a window time of 8 hours where you can eat, preferably something that is good for you.
There is also a 14/10 method. It is a more relaxed version of the 16/8 method but follows the same principle.
2. Twice a week method
Also known as the 5:2 diet, this method is done by identifying two non-consecutive days of the week where you consume only 500 calories. During fasting days, meals with 200 and 300-calorie high-fiber and high-protein meals can be consumed.
You can eat normally for the other five days of the week.
You have the freedom of choosing the days you feel is more suitable for you to fast. Just make sure that they are non-consecutive days.
3. Alternate day fasting
Another intermittent fasting approach is what is known as alternate day fasting. It involves not eating for a full 24 hours once or twice a week.
Alternate day fasting can even be done every other day. You refrain from eating on fasting days and eat whatever you want, in moderation preferably, on non-fasting days.
It is considered an extreme method of intermittent fasting. It is advisable that individuals who are considering this method consult with a medical professional before embarking on this eating pattern.
Is intermittent fasting for you?
Now that you know more about intermittent fasting, the big question, once again, is if it is right for you.
Well, let’s look at IF as a whole. You will eat fewer meals because of this method. This means a lower calorie intake, which in turn generally results in weight loss.
It is also much easier than most diet plans as it does not restrict what you can eat. There is no need for any elaborate preparation which makes most diets difficult to sustain.
If your goal is to lose weight, enjoy a healthy lifestyle, and have the discipline to sustain the eating pattern, then intermittent fasting might just be the health and weight loss approach for you.
INTERMITTENT FASTING AFTER WEIGHT LOSS SURGERY
Patients who have undergone bariatric surgery should be especially careful with intermittent fasting. Procedures such as gastric sleeve surgery or gastric bypass surgery already change how the body handles hunger, digestion, and nutrient absorption.
For some patients, long fasting periods may increase the risk of dehydration, low energy, overeating later in the day, or nutritional deficiencies. Others may tolerate modified fasting schedules well under medical supervision.
If you have previously undergone weight loss surgery, it is important to discuss any fasting plan with your bariatric team before making major dietary changes.
Is Intermittent Fasting Right for Everyone?
While intermittent fasting is a popular method of weight loss for many individuals, it is also not for everyone. This method may work for some but is not guaranteed to work for all who try it. For example, you may not be losing too much weight even after a year of intermittent fasting.
If that’s the case, maybe it is time to assess if sticking with this method might still be beneficial. You might have better results if you try a different method.
Intermittent fasting is also not recommended for people with eating disorders. Individuals with other medical concerns should also think twice before getting into intermittent fasting.
Studies also show that women may not benefit as much from this eating pattern as men do. Women who are trying to get pregnant or breastfeeding should tread carefully with this eating pattern.
And as we always say, anyone who wants to try this particular method (or any weight loss method) should seek the advice of a medical professional before proceeding.
WHEN INTERMITTENT FASTING ISN’T ENOUGH
Intermittent fasting can be a useful tool for some people, but it is not the right fit for everyone. Many patients struggle with weight loss despite trying multiple diets, fasting plans, exercise programs, and lifestyle changes on their own.
In some cases, underlying metabolic conditions, hormonal factors, severe obesity, or long-term eating patterns may require a more comprehensive medical approach. Structured medical weight loss programs and bariatric surgery options may provide additional support when traditional dieting methods have failed.
At LAP-BAND Los Angeles, Dr. David Davtyan works with patients to develop individualized weight loss strategies based on their health history, goals, and long-term success—not just short-term dieting trends.
FAQ: INTERMITTENT FASTING AND WEIGHT LOSS
Is intermittent fasting safe for everyone?
No. Intermittent fasting may not be appropriate for people with eating disorders, certain medical conditions, pregnancy, breastfeeding, or individuals recovering from bariatric surgery without medical supervision.
How long does it take to lose weight with intermittent fasting?
Results vary depending on calorie intake, activity level, consistency, and overall health. Some people notice changes within several weeks, while others may experience slower progress.
Can you drink coffee during intermittent fasting?
Many intermittent fasting plans allow black coffee, plain tea, and water during fasting periods because they contain little to no calories. Sweetened beverages and creamers may break the fast.
Is intermittent fasting better than calorie counting?
Not necessarily. Some people prefer intermittent fasting because it simplifies meal timing, while others do better with traditional calorie control. The best approach is the one that is sustainable long term.
Visit Dr. Davtyan in Los Angeles to discuss whether bariatric surgery, Ozempic, or another weight-loss approach may be appropriate for your health goals. Consultations focus on medical history, weight-loss challenges, treatment expectations, and long-term sustainability rather than a one-size-fits-all recommendation. Dr. Davtyan and his team provide evaluations for patients considering gastric sleeve surgery, Lap-Band surgery, and medical weight-loss options. The goal is to help patients better understand the risks, benefits, costs, and long-term considerations of each treatment path before making a decision.Visit Dr. Davtyan in Los Angeles
